9 ways to help ease IBS

It can be a very uncomfortable, awkward problem for some of us. Have you tried these things to help your IBS feel better?

Irritable bowel syndrome (IBS) is thought to affect up to one in five people at some point in their life. It affects everyone differently - lasting between hours and weeks and causing bouts of stomach cramps, bloating, diarrhoea and/or constipation.

We spoke to Shona Wilkinson, head nutritionist at Nutricentre to get her top tips on how to relieve IBS symptoms.

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1. Find your trigger There are often trigger foods involved with IBS symptoms although they are not the same for every sufferer. Common triggers include cow’s milk products (e.g cheese), wheat, gluten, very spicy foods (e.g a curry) and chocolate. To find your individual triggers, keep a diet diary and ask a nutritional therapist for help with identification.

2. Make sure you chew properly This means chewing at least 30 times each mouthful. Never eat when you are stressed, feeling emotional or in a rush. Take time to sit down at the table and eat slowly and calmly.

3. Don't talk while you eat Try to avoid being over talkative when you're eating with others. Focusing on conversation rather than eating may interfere with the digestive process.

3. Avoid eating in front of the TV That way you are not distracted and your body can fully focus on digesting. We excrete less digestive enzymes when we watch TV and we typically eat 20% more than when sitting at a table.

4. Try using a digestive enzyme These will help to break your food down effectively. In addition, some enzyme products contain specific enzymes to assist with particular food groups, such as fats or starches. For advice on what enzymes will suit you, visit your GP.

5. Don't drink while you eat Avoid drinking fluids with meals. This only dilutes the hydrochloric acid and makes digestion not so effective. Drink a glass of water 30 minutes before or after a meal instead to ensure that you are properly hydrated to be able to produce hydrochloric acid. Wait a short while after meals before drinking again.

6. Be mindful of emotions Some sufferers find their IBS symptoms are worse when they are feeling nervous or worried. Seeking professional support to cope with worry or anxiety may be helpful.

7. Up the fibre Ensure that there is a balanced amount of fibre in your diet through whole grains, fruits and vegetables. Think oats, buckwheat, brown rice, Quinoa, lentils, broccoli and pears.

8. Make sure you have the right bacterias It is important to ensure you have enough live bacteria inside your gut to enable its normal functions. Ask your GP or chemist to reccommend a probiotic supplement.

9. Up the herbs If there is bloating and lower digestive tract discomfort, try a fennel tea – it stimulates the production of gastric juices. Peppermint tea is also good for digestion.

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